KAAREN’S RECIPE OF THE WEEK:
My husband Gene and I enjoy salads year round. With a bit of creativity, they need not be boring.
Here is a simple layered salad that not only is packed full of nutrients and beneficial fiber, but has a variety of tastes and textures guaranteed to appeal to even the pickiest eaters.
Feel free to substitute any ingredients available seasonally and/or add any of your personal favorites.
Kitchen Sink Salad
1/3 cup each of the following:
Shaved raw crooked neck yellow squash
Shaved raw zucchini
Shaved raw red pepper
Shaved raw apple
Shaved raw carrots
¼ cup shaved raw golden beets
¼ cup shaved watermelon radish (any radish available is fine)
¼ cup sliced celery
¼ cup sliced mushrooms
¼ cup sliced rinsed pitted low sodium black olives
1/3 cup diced fresh tomatoes
3 cups chiffonade mix of Little Gem lettuce, Spring Greens Lettuce/Baby spinach/Baby kale
Marinated Fresh Mozzarella :
Combine all below well and then add in 6 0z sliced fresh mozzarella
3 tbls finely chopped fresh basil
4 tbls extra virgin olive oil
2 tbls fresh lemon juice
4 tbls balsamic vinegar
2 tbls. Heinz ketchup (See the Heinz Health & Wellness line)
1 tsp Dijon mustard
Marinate above for 30 min or more. Toss all salad well and then fold in Marinated Mozzarella . Add balsamic to taste.
Accompany with sourdough bread if desired.
To see more recipes like this please check out my two books “Eat Your Way To Health” and ” Ageless Beauty From The Inside Out” at www.healingessences.com
Follow me on Instagram: @kaarenjordanwelllnessauthor for weekly posts on healthy lifestyle and “Simply Delicious” recipes.
Here’s a quick and easy recipe for all you black bean lovers….
SPICEY BLACK BEAN STEW
This is one of my husband Gene’s favorite salads that is packed with superfoods like cilantro, baby kale, cabbage and ginger.
Gene and I like this combo best, but feel free to substitute veggies or add more variety of veggies to this recipe.
½ savoy or green cabbage finely chopped
2 large handfuls baby kale finely chopped
4 Persian cucumbers or 1 cup English cucumbers diced
1 red bell pepper diced
1 large handful cilantro rough chopped
1 medium apple diced (Envy, Opal or Pink Lady apples work well)
½ cup organic raisons
1 cup halved cherry tomatoes or 1 cup tomato diced (added at last minute after dressing)
Fold In Choice Of:
Shelled pistachios, peanuts, cubed cooked chicken breast, shrimp, white sesame seeds or pumpkin seeds
Toss all ingredients together until evenly mixed.
2-3” fresh ginger peeled, rough chopped and then chopped finely in a food processor. Add 3 cloves garlic or for subtler flavor, 1 tbls shallot, 4 tbls. mayo (or avocado mayo if vegan), 5 tbls rice vinegar, 3 tbls sesame oil and 2 tsp Dijon mustard to the ginger and process until smooth.
Cover the veggie mixture with the dressing and toss well adding tomatos at the end.
Cilantro aka Chinese Parsley /coriander,has been a staple in cuisines around the world with it’s use dating back centuries. If you enjoy Mexican food, you’ve tasted cilantro in guacamole.
Here are a few of cilantro’s many health benefits:
Recent studies show that cilantro attaches to heavy metals like lead, arsenic, and mercury in the bloodstream acting as a “bio absorbent”. This process, called chelation, helps our bodies eliminate metals from our systems through our excretory systems, to cleanse and purify our tissues, organs and blood. Cilantro leaves contain the bioactive components, flavonoids, saponins and fibers capable of absorbing and chelating heavy metals.
The leaves of the cilantro plant also have potent anti-inflammatory, antiseptic, antifungal, antimicrobial effects as well as the significant chelating properties mentioned above.
Researchers have found that cilantro may provide many other health benefits in the form of reducing the risk of heart disease, diabetes, obesity, and seizure severity, as well as raising energy levels and promoting healthy hair and skin.
In Traditional Asian Mediciine, cilantro has a predominantly cooling and grounding effect and has been known to contribute to detoxification pathways within the body by stimulating the liver. By stimulating the liver and increasing bile production, cilantro helps contribute to the overall lowering of LDL cholesterol and triglyceride levels
With it’s many health benefits, unique taste and versatility, cilantro can be an easy, low cost addition to incorporate into your wellness plan.
A Votre Sante,
PS Stay tuned for easy, delicious cilantro recipes in the coming weeks.
Here’s A Quick And Easy Way – THE MIRACLE WEIGHT LOSS AND DETOX SOUP.
This soup was created by Dr. Henry Bieler for his clients and given to me by Eileen Poole, his student, at my first visit in 1979. It has been a daily diet mainstay since I saw Eileen nearly 41 years ago.
I have a cup in the morning with my steamed veggies, cooked grain and protein meal, a cup with lunch and a diluted cup by my bedside so I can sip it if I wake up. Eileen always recommended a short “Bieler’s Soup” fast for weight loss, holiday overindulgences, if you “fall off the wagon,” or feel a bit under the weather. This recipe came to be known as “ The Miracle Soup” by my clients because they feel better, look younger, and stay at their ideal weight with just 1-2 cups a day.
A short 1-3 day fast on this soup is a favorite with my clients to jump start weight loss, balance holiday overindulgences, ward off any minor illnesses or clear “a falling off the wagon” episode. Excess weight and your cravings will disappear if you stick with this “Miracle Soup” as part of your daily food plan. Enjoy!
THE MIRACLE WEIGHT LOSS AND DETOX SOUP (a.k.a. Bieler’s Soup)
• 4-6 Zucchini sliced uniformly (medium size)
• 1 lb Bag Fresh Or Frozen Whole Green Beans
• 1 Handful of Parsley Tops (No Stems)
(Optional) 2 Stalks of Celery sliced with strings removed.
Variation that helps detox heavy metals:
Add 1 large handful of fresh de-stemmed cilantro to the above recipe
VIP If you have any digestive, elimination issues, high blood pressure or kidney problems omit the celery.
Fill a large pot with 1/3 spring water and add all the ingredients. Cover and cook in rapidly boiling water for 15 minutes until the vegetables are fork tender but still bright green. Then place all ingredients in blender and puree in batches until smooth. If too thick, just add water to dilute to taste with each serving.
Season with any of your favorite herbs. i.e. paprika, oregano, garlic, ginger, lemon, lime or basil. Serve hot or cold. I like to make my “mother batch” plain so I can add a different flavor to each cup. Do not add salt. You can add a pat of unsalted butter to each serving for extra body.
For more healthy weight loss recipes like this, please check out my two books “Eat Your Way To Health” and “Ageless Beauty From The Inside Out” available on my website as a PDF or on Amazon Books for paperback and Kindle versions.
A Votre Sante,